Fitness is a lifestyle for health enthusiasts, serious exercisers, and athletes. The degrees of fitness can vary from the daily walker to the ultra-marathoner, but the perspectives about health are similar.
The Fear of Not Being Fit
Many fitness enthusiasts begin with a fear. They fear the consequences of not being healthy and the fear of not having the freedom to pursue their recreations. Struggling with Average Daily Activities is something most health enthusiasts want to avoid.
How does the other half live? Obesity is becoming more of a global plague than starvation. Being sedentary has evolved as man left the farm and as technology has entered our lives. But our bodies are still cave men and they expect certain nutrition and exercise to remain vital.
Early man was used to walking ten miles a day and living off the land. Fruits and vegetables were the mainstay and meat was a luxury. The body works in a cycle of utilizing nutrients to supply muscle with glycogen and repairing muscle with fatty acids and glucose. When this process is stopped much like not running your car for a year, the body clogs up and starts becoming diseased.
Muscles Feed on Exercise
Without exercise, muscles forget how to absorb glucose and so the body transports glucose (carbohydrates) to fat tissue. The cardiovascular and respiratory systems atrophy and become vulnerable to the negative nutrients we absorb. We become a self-wrecking machine.
What does fitness look like? Frequent exercise and natural nutrients. Its that simple. The degrees can vary. Walking is better than nothing, but muscle disintegrates or wastes with age. We need to keep building muscle. Building muscle is half of maintaining our operating system. It increases metabolism, which burns more calories. It absorbs sugars and fat.
A good fitness routine includes exercise five days a week with a variety of aerobics and resistance training. Most people are not aware of the invisible fat that forms around muscle fiber called endomysium fat.
It prevents nutrients from entering muscle and wastes from departing. Even active muscle builders can accumulate invisible fat. A person who cannot run far without their lungs feeling like they are going to explode probably has high levels of endomysium fat.
A Moderate Exercise Program
A moderate exercise program includes 150 minutes of aerobics a week and two days of resistance training. Aerobics can be low impact like a half hour of walking or bike riding. Aerobics can be intensified with longer sessions and interval training.
Resistance training two days a week is most beneficial with working all the muscle groups in circuits or working different muscle groups on each day. To avoid injury, weights should be increased slowly until the muscles adapt and are trained to uptake nutrients before and after exercise.
For Size and Maximizing Strength
Size and maximum strength for muscles does not occur until lifting near maximum capacity in sets of four to six reps. The more intense, the shorter can be the session. The greatest intensity is not resting between sets. The average person is not interested in this type of intensity.
The beginner exerciser wants to burn fat, build endurance, and gain strength. This occurs from sets of 20-25 reps and 3 to 8 sets of perhaps ten exercises in a session. Additional fat burning occurs with a warm up and warm down low impact aerobic exercise. Understanding the nutrition that should accompany this training is important.
A moderate exerciser can increase resistance training intensity with heavier weights in which sets of 12 to 16 reps are completed in 3 to 8 sets. The reps are dictated by the muscle fibers they activate. Different reps induce different muscle fibers and have different results.
A serious resistance trainer wants to stimulate fast twitch white muscle fibers and will exercise at near maximum loads for 4 to 6 reps to build muscle and maximize strength. The fast twitch white muscle fibers are the only ones that increase in size.
Nutrition is Fitness
Intense exercise nutrition begins with consuming carbohydrates and protein a few hours before exercise and following exercise with the same consumption. Muscles will store glucose as glycogen in the muscles after eating and restore glucose while repairing muscle after exercise with the right nutrients. Otherwise, in both cases, the body will feed on muscle to provide the fuel.
Fitness requires focus and needs to be prioritized. This is why fitness enthusiasts soon find their focus is their life style.
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